On the Grind: My Endless Pursuit of Athletic Aspiration

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78

Monday, 3-29-10

Warmup (jog, static stretch, hurdle mobility, hip mobility, MB Throws, buildups)

Accel Work: 330yds, grass
6 x 20yds (MB accel, pushup, falling)
7 x 30yds

MB Throws - 20 total throws

Back Squat - 135 x 5, 225 x 5, 275 x 3, 315 x 5, 320 x 5
Bench - 135 x 5, 185 x 3, 205 x 3, 3 x 5 w/ 230
DB RDL - 3 x 12 w/ 60’s
Wide Grip Neutral Chin - 3 x 6, 25lbs
Landmines - 3 x 20, bar

Weight - 185

My shins were destroyed from the hurdle hops so I did my accel work on grass today. This workout is the beginning of week three of my microcycle.

79

Tuesday, 3-30-10

Warmup (5min on elliptical)

Overhead Squats - 4 x 15, bar
Split squats - 3 x 10, bar
Depletion Pushups - 62, 25, 20
Side Planks - 2 x 30sec

80

Wednesday, 3-31-10

Warmup (hip mobility, hurdle mobility, static stretch, sprint drills)

SE work:
4 x 100m, walkback recoveries

High Box Step-up - 135 x 5, 145 x 5, 155 x 5, 155 x 5
Incline DB Press - 50’s x 6, 70’s x 6, 90’s x 5
Reverse Leg Press - 3 x 8, 140lbs
Wide Grip Pullups - 3 x 8
Landmines - 3 x 10, bar

Kind of panzied out on the SE work today. I was exhausted after just running 4x100m. I probably could have used more than just a walkback recovery.

81

Thursday, 4-1-10

Cardio: 30min on Elliptical

Upper Body Circuit: 30lb DB’s, 3 x
A). Arnold Press - x 10
B). Hammer Curls - x 10
C). Tricep Extension - x 10

Psoas have been very tight lately.

82

Friday, 4-2-10

Warmup (hip mobility, hurdle mobility, sprint drills, buildups, MB Throws)

Accel work: 420yds
6 x 20yds (Rolling, falling, 3pt)
6 x 40yds
1 x 60yds

Snatch Throw - 2 x 5

Didn’t have much energy in me to do weights or much plyos today. Been on the road a lot and I didn’t take my preworkout today.

83

Monday, 4-5-10

Warmup (light jog, hip mobility, hurdle mobility, static stretch, sprint drills, MB Throws)

Accel Work on grass - 520yds
2 x 20yds (Rolling starts)
4 x 4 x 30yds

MB Throws - 5 x OHB, 5 x BLF, 10 x Snatch Throw

Messed around with 205 with cleans while waiting on the squat rack.
Back Squats - 135 x 5, 225 x 5, 275 x 1, 315 x 5, 315 x 5, 325 x 5
Bench - 135 x 5, 185 x 3, 205 x 1, 3 x 5 w/ 230
Reverse Leg Press - 3 x 8, 130lbs

Weight - 184

Great workout today. That was the most accel work volume that I had ever done. With my diet, I’m going to disregard trying to gain more muscle mass and just maintain where I am for now on.

84

When is your tryout date?

85

Late August I believe, and I’m not trying out for football anymore.

86

Damn Man, what’s your plans?

87

Going for the track team. They will test the 60m, 150m, SLJ, VJ, OHB & BLF w/ 16lb shot, 25m speed hop, and 5 bound. There may be more. They will time the 60m from a touch pad and the 150m hand timed. I will most likely have to have a good combine in order to make the team.

88

Tuesday, 4-6-10

Upperbody Circuit: 6x, 25lb DB’s
1). Arnold Press x 10
2). Hammer Curls x 10
3). Seated Tricep Extension x 10

Cardio: 15min on elliptical
Foam rolling and static stretching afterwards.

89

Wednesday, 4-7-10

Warmup (400yd jog, hip mobility, hurdle mobility, sprint drills)

Speed Endurance:
4 x 200m, walkback recovery

High Box Step-up - 135 x 5, 155 x 5, 175 x 5, 185 x 5, 185 x 5
Incline DB Press - 55’s x 6, 75’s x 6, 75’s x 8
Wide Neutral Grip Chins - 3 x 6, 25lb plate
DB RDL - 3 x 12, 60’s

SE work gave my glutes and hams quite bit of a pump afterwards.

90

Thursday, 4-8-10

20min cardio on bike
Depletion Pushups - 55, 30, 15

Friday, 4-9-10

Warmup (light jog, hip mobility, static stretch)

Ext Tempo:
10 x 100yds, walkback recovery

MB Throw Circuit: ~ 400-500 throws

Going to Austin tomorrow to work with somebody on my technique. Hoping to have videos to post when I get back.

91

Saturday, 4-10-10
Warmup (light jog, hip mobility, dynamic stretching, sprint drills, buildups)

Accel Work:
15 x 20yds, working on technique, all were from a roll-in start
Wall Drills – 4 x 5

Bounding – 4 x 20yds
MB Throws – 5 x OHB, 5 x BLF, 5 x Jerk Throws, 5 x Step-up Throws

Power Cleans – 4 x 5, working on technique

Worked with a coach in Austin today. I’ve got a lot to work on as far as technique goes on the accel. Need more forward and down motion, more acute knee-chest angles, violent arm swinging, and better separation between steps.

Sunday, 4-11-10

Warmup (200yd jog, hip mobility, dynamic stretching)

Extensive Tempo: 1000yds
100-100-100
100-200-100
100-200-100

Depletion Pushups – 55, 30, 20
Ab work

Monday, 4-12-10

Warmup (light jog, dynamic stretch, hip mobility, activation work, sprint drills, MB Throws)

Accel Work: 480
4 x 4 x 30yds, walkback recovery imbetween reps, 5min imbetween sets

MB Throws – 5 x BLF, 5 x OHB, 5 x Jerk Throws, 5 x Snatch Throws

Pause Squats – 3 x 5 w/ 185
Incline DB Press – 40’s x 8, 60’s x 6, 3 x 5 w/ 80’s
Wide Grip Pullups – 4 x 8

Tuesday, 4-13-10

Warmup (light jog, activation drills, hip mobility, dynamic stretch)

Extensive Tempo: 1300yds

100-100-100
100-200-100
100-100-100
100-100-100

MB Core Work

Wednesday, 4-15-10

Warmup (dynamic stretch, hip mobility, activation work, sprint drills)

Speed Endurance: 1000m
5 x 200m, 3-5min recovery, light accel from standing start, 85-90% (27.9, 28.4, 28.9, 29.2, 30.9)

DB Lunges – 20’s x 6, 40’s x 6, 55’s x 6
Incline DB Press – 40’s x 8, 60’s x 6, 3 x 5 w/ 75’s
Reverse Leg Press – 4 x 8, 110-150lbs
Weighted Neutral Grip Chins – 3 x 6, 25lbs

Speed Endurance was death after doing 5, but I guess I could consider it as intensive tempo?

92

Thursday, 4-15-10
OFF

Friday, 4-16-10

Warmup (5min jog on treadmill, hip mobility)

DB Jump Squats - 8 x 8, 15lb DB’s
Bench - 135 x 5, 185 x 5, 205 x 3, 3 x 5 w/ 230
DB Lunges - 3 x 8 w/ 40lb DB’s
Chinups and Pullups - 4 x 8

Hotel workout today…

93

Saturday, 4-17-10

Warmup (5min walk on treadmill, hip mobility, dynamic stretch)

BB Circuit: 6x, 25lb DB’s
A). Arnold Press - x 10
B). Hammer Curls - x 10
C). Skull Crushers - x 10
Landmines - 3 x 10

Lot’s of walking around for my cardio.

94

Monday, 4-19-10

Warmup (1 lap jog, dynamic flexibility, hurdle mobility, hip mobility, sprint drills, MB Throws)

Accel Work: 360yds on track
2 x 3 x 30yds, resisted w/ 25lb sled
2 x 3 x 30yds, unresisted

MB Throws - 10 x Snatch Throws, 10 x Push Press Throws

Power clean - 5 x 3, 185
Back Squat - 135 x 5, 225 x 5, 275 x 3, 3 x 5 w/ 315
Incline DB Press - 50’s x 6, 3 x 5 w/ 80’s
Reverse Leg Press - 2 x 8, 130lbs

Rained hard this weekend so I didn’t have access to any dry grass.

95

Tuesday, 4-20-10

Warmup (light jog, dynamic flexibility, static stretch)

Extensive Tempo: 1400yds
100-100-100
100-200-100
100-200-100
100-100-100

BB Circuit: 6x w/ 22.5lb DB’s
A). Arnold Press - 10x
B). Overhead Tricep Extension - 10x
C). Hammer Curls - 10x
Landmines - 4 x 10
ABS ~ 100

My legs were pretty fatigued from yesterday’s session. They feel better now after tempo running.

96

Wednesday, 4-21-10

Warmup (1 Lap Jog, Activation Work, hip mobility, hurdle mobility, sprint drills)

SE Work:
3 x 200m@90-95%, 5min recoveries.

DB Lunges - 4 x 8, 45’s
Bench - 135 x 5, 185 x 5, 225 x 9

Did the 200’s from a standing start today and timed myself. Ran 26.85, 27.5, 28.1. Probably should have done up to 10min recoveries instead of 5. I’m going to start doing 150’s next week.

97

Thursday, 4-22-10

Warmup (light jog, hip mobility)

Extensive Tempo:
100-100-100
100-200-100
100-200-100
100-100-100

BB Circuit: 6x w/ 25lb DB’s
A). Arnold Press - 10x
B). Overhead Tricep Extension - 10x
C). Hammer Curls - 10x

ABS ~ 100

Friday, 4-23-10
OFF

Saturday, 4-24-10

Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)

Accel Work: 380yds, track, majority were done from roll-in start
10yds(1.72), 20yds (2.66)
3 x 3 x 30yds (3.72, 3pt fastest)
2 x 40yds from 3pt (4.81 fastest)

MB Throws - 5 x OHB, 10 x Snatch Throw, 10 x Push Press Throw

Felt kind’ve tight and wasn’t the freshest as I could’ve been. Here are some videos to show. Form still isn’t as great as it could be, but I’ve made some improvements since I started paying attention to technique.
http://www.youtube.com/watch?v=SJ7DurZWaUY
http://www.youtube.com/watch?v=wpIJhR9TI6Q

Sunday, 4-24-10

Warmup (1 Lap Jog, hip mobility, dynamic stretch)

Hurdle Mobility: 10 x (side, forward, Hi-Lo, hamstring, etc)

Extensive Tempo: 1200yds
100-100-100
100-100-100
100-100-100
100-100-100

Front Planks - 2 x 30sec
Side Planks - 2 x 30sec